by Catherine Ebeling – RN, BSN & Mike Geary – Certified Nutrition Specialist
co-authors – The Fat Burning Kitchen

Do you know what (besides a television) is in almost every home in America? It’s a microwave oven. Because microwave ovens are quick and easy and don’t take up much space, they are used for meal preparation in the home, at the office, and even restaurants. Even your favorite healthy restaurant may depend on these electrical devices to quickly heat up or cook foods. So, the question here is —

Are microwave ovens safe, and is it ok to eat the food cooked in them?

Before we look at the science of how microwaved food can affect your blood chemistry and negatively affect your health, let’s look at a bigger picture, common-sense thought process about this…

If you think about it from this perspective, the human digestive system evolved over tens of thousands of years to digest food that was either raw or cooked in water or by heat.  However, food cooked via microwaves is a totally alien and unknown cooking method to the human digestive system.

It’s just common sense that such a radically different cooking method will alter the chemistry of the food to negatively impact our health.

Now onto a little more science…

Let’s take a look at how microwaves ovens work

Microwaves are a part of the whole electromagnetic spectrum of energy that includes light waves and radio waves. They travel at the speed of light–which is about 186,282 miles per second. So how does that oven heat up the food so fast?

Inside the microwave oven, there is a “magnetron” which is a tube full of electrons. The electrons in the microwave oven react with magnetic and electronic energy and become micro wavelengths. This is the radiation that interacts with the molecules in food.

Food molecules have a positive and negative end, kind of like the way a magnet has a north and a south polarity. The electrons from the magnetron produce wavelengths that react with the positive and negative parts of the food molecules. The food molecules then start vibrating, up to several million times a second. This molecular “vibration” is what creates the heat in the food.

This agitiation deforms the molecules in food and creates new unnatural radiolytic compounds previously unknown to nature. These strange foreign compounds in microwaved food have been shown to damage the blood, the digestive system, and our immune systems.

Microwave ovens have been actually been around for about 40 or so years, but so far, only a couple of in-depth scientific studies have been done on them.

Research showing negative health impacts of eating microwaved food

Extensive research, though, was conducted in both Switzerland and Russia on microwaved foods and their effects on the human body. Both studies concluded that microwaving foods significantly deteriorated the nutrient value of the food, distorted protein molecules in the food, and created new, radically unnatural compounds. Most alarming, however, was that the subjects’ health deteriorated from eating the microwaved foods.

Their findings included:

• Blood hemoglobin (the extremely important oxygen-carrying component of the blood) decreased significantly after eating microwaved foods. 
• White blood cell count rose, (as it does in response to an infection).
• LDL cholesterol (the bad cholesterol) increased, and HDL cholesterol (the good cholesterol) decreased.
• Carcinogenic (cancer-causing) agents in foods increased.
• Higher incidence of digestive system cancers.

The Russian scientists found the microwave oven significantly scary enough to actually ban its use–up until recently.

When food is cooked in a microwave oven, it has:

• Significantly less B vitamins, vitamin C, vitamin E, essential minerals and fats.
• Broken down and de-natured proteins.
• Loss of vital enzymes and phytochemicals.

And here is a really interesting study—done on grain germination:

The grain watered with microwaved (and cooled) water would not not even germinate or grow! It’s pretty obvious that microwaving changed the water chemically and destroyed its ability to nourish a plant.

Ok, so maybe it’s ok to just heat leftovers in the microwave oven once in a while?

NO! Actually, food heated in a microwave is heated unevenly creating super-heated spots and cool spots. Those cool spots may actually harbor bacterial growth such as salmonella, and you end up with food poisoning.

In addition, when you use plastic containers or plastic wrap in contact with your food, you end up getting all sorts of nasty chemicals like di(ethylhexyl)adepate, or DEHA, (a carcinogen), Bisphenol-A or BPA (a cancer-causing agent in plastics) and xenoestrogens (synthetic estrogens) in your food!

In one recent study, it was found that carcinogenic ingredients in plastic wrap were 10,000 times the FDA limit for safety!

Exposure to BPA, used in the manufacture of polycarbonate and other plastics, has been shown to cause reproductive problems and erectile dysfunction, and has been linked with cardiovascular disease and diabetes in humans.

Xenoestrogens are really nasty synthetic estrogens that seem to show up everywhere. In men, xenoestrogens can cause low sperm counts and feminization (like the dreaded “man boobs”) and breast cancer and reproductive problems in women. Xenoestrogens promote weight gain around the belly and chest in men, and in women, it shows up as fat in the butt, hips, thighs and the back of arms.

So, in addition to being really unhealthy, microwaved foods can make you fat!

Parents should never warm breast milk or formula in the microwave oven—not only can it superheat the milk and burn the baby, but microwaving destroys the very valuable nutrients, enzymes and protein vital to babies’ growth!

And here is something really scary: in 1991, a patient received blood that had been warmed in a microwave oven. That patient died of a severe anaphylactic reaction to the blood. The microwaving created something totally unrecognizable by the body!

If you want to be safe, healthy and LEAN, avoid your microwave—totally.  Personally, I threw out my microwave about 6 years ago and haven’t even missed it!

There are far healthier and better alternatives:

• Eat vegetables and fruit raw preferably, or if cooked, sauté lightly (with a little water and some grass-fed butter) or steam until tender crisp in a pan on the stove.
• Heat water for tea, etc in a pan or tea-kettle instead of the microwave—or, better yet– is to get a steaming hot water tap—I love these things!
• Plan ahead and defrost frozen foods in the refrigerator.
• Heat up ALL leftovers over low heat in a pan or in a toaster oven in aluminum foil (it still only takes 4-5 minutes to heat leftovers)
• If you must use a microwave (and I don’t know why you would!), use only glass containers instead of plastic.

Or you may want to try this–small countertop convection ovens are great for cooking foods faster and more evenly than a regular oven or on the stove. My favorite little convection oven is the Flavorwave oven from US Wellness Meats, a GREAT site for grass-fed beef too!

You can actually cook a frozen 15-oz. ribeye is in 20 minutes, and it is delicious; browned, tender and juicy. These little convection ovens will broil, bake, fry, roast, grill or steam your favorite foods, including meat, chicken, and vegetable. It takes 20-30% less time than a regular oven, and uses about 75% less energy.

This is a far healthier option than a cancer-causing, nutrient-robbing, microwave oven!

Please feel free to email the link to this page to your friends and family so they can make the smart decision to throw out their microwaves and protect their family’s health!

Grow Your Own Superfoods in Your Home Garden This Year

Article by: Aaron Turpen, citizen journalist

(NaturalNews) When most people think of the term “superfood,” they think of exotic fruits or imported vegetables from places with foreign names and distant locales. In reality, many of the foods you likely eat and even grow in your own garden are superfoods.

The common definition of a superfood is any food (fruit, vegetable, etc.) that you can consume that has a high concentration of nutrients and anti-oxidants. Many of these are probably foods that your mother told you that you had to eat if you wanted to leave the dinner table or to grow up to be big and strong.

Here is a list of superfoods that will grow in just about any location in the northern hemisphere with a growing season of 3 months or more. If you start from seeds, you will likely need to start them indoors before the spring thaw to maximize your growing time outdoors.

Broccoli - is probably the best-known and most often cited superfood that is commonly grown in home garden plots. Broccoli has several benefits including being a great source of antioxidants.¹

Carrots - are likely the other most well-known of superfoods that are commonly grown and eaten in the U.S. Carrots are thick with phytonutrients, antioxidants, and nearly every vitamin you can name.²

Garlic - a favorite spice for cooking, this stuff is loaded with nearly everything good for you that you can imagine. It’s a known cardiovascular booster, an anti-microbial, and more.³

Green Beans - have to be one of the easiest things to grow and are grown both in garden plots and potted indoors to vine up walls or along racks. Beans are good for kidney stones, arthritis, and are packed with minerals.⁴

Spinach - isn’t just for Popeye, Olive. It’s a very easy plant to grow, gives edible leaves throughout the season, and has some of the highest concentrations of vitamins A and C and folic acid you can get.⁵

Squash - of nearly any type is great for you. Acorn, Butternut, Pumpkins, and many others are packed with fiber, vitamin C, manganese, vitamin B6, potassium, and much more.⁶

Tomatoes - are everyone’s favorite garden vegetable (fruit, actually) to grow and the subject of intense scrutiny and competition. Tomatoes are also full of antioxidants, vitamin C, and light acids that aid digestion.⁷

These are just a few of the many superfoods you can grow in your own garden this year to promote better health. Gardening can not only be a fun, healthy way to spend your spare time this summer, but it can also lower your food bills, raise your health and nutritional levels, and bring your family closer together!

Start gardening and grow your own superfoods this spring!

Has Science Proven that you Can “Age Backwards”?

by Jon Benson, http://BestFitnessOver40.com/

Of all the studies I have read this one seals
the deal.

The study headline read…

>>>  Resistance Training Reverses The Aging
>>>  In Human Muscle Tissue

Not “slows” or “repairs”…

Reverses.

I know…it shocked me too.

I have been a champion of the anti.aging
lifestyle I teach in Fit Over 40. It certainly
“looks” like the 52 people in my book are
aging backwards.

See for yourself –

http://BestFitnessOver40.com/

I never thought their muscles were literally
turning back the genetic clock. But this new
research proves this is exactly what is going
on when you exercise with resistance.

Resistance exercise can be weight training or
just using your bodyweight.  This is exercise
that is heavy enough to cause some strain but
not so heavy that it is painful or dangerous.

Some of the biology aspects of the study are
frankly over my head. But I will try to give you
the highlights.

If you want to read the study yourself you can
find it on PlosOne.org.

—————————————-
The Unreal Findings
—————————————-

The mitochondria is the energy factory of the
human cell. As we age our muscles begin to
show what researchers call “mitochondrial
dysfunction”. This is what causes all the bad
stuff associated with “sarcopenia.”

Sarcopenia is just the wasting away of muscle
due to age and under-use. As we age most of
us will experience a gradual loss of muscle.

The problem?  Muscle is active tissue. It is
responsible for most of the calories we use
during the day.

The less muscle you have, the more bodyfat
you will gain if you eat the same amount of
food.

Muscle loss is also related to the onset of many
bone diseases. The muscle that holds our spine
in alignment can deteriorate as we age and
cause major back problems. The same is true
for the muscle and tendons around the knee
and hip joints.

Can you see why muscle loss is a major deal?
Is it any wonder researchers wanted to see if
there was something we could do about it?

Resistance training obviously builds muscle.
And it does so at any age. Just look at anyone
in my book and you will be convinced of that.

But that is not the real find in this study. We have
numerous studies that show you can gain lean
muscle at any age.

>>>  This study revealed something extraordinary:
>>>  after just six months of resistance training
>>>  test subjects showed a “reversal of most of
>>>  the genes affected by age” in muscle tissue.

With age and no resistance training, researchers
found 596 genes expressing themselves with
“aging”, or decreased mitochondrial function.

But when subjects engaged in resistance training,
in this case simple weight training, look what
happened –

–  Their strength increased by over 20%;
–  And their genes literally “reverted back” to the
     same markers as “younger” genes after only
     six months of exercise

This is staggering.

It is one thing to maintain muscle as we age. To
gain muscle is even better.

But to know that we are literally reverting our
genes to a “younger version” within the muscle?
And after only six months?

That is downright amazing.

That’s not all…

When the older folks in the study began, they were
almost 60% weaker than the younger members of
the study.

In just six months, they were only 38% weaker.

I can tell you from personal experience that in a
few more months they would be even stronger.
In some cases their strength would surpass the
younger test subjects.

I am much stronger now than when I was 23, or
33. I am now 43.

I plan to be stronger at 53.

Strength is not a luxury as we age. It is absolutely
necessary for longevity and health. And this all
takes place at the genetic level.

Just imagine.

—————————————-
What You Need To Do
—————————————-

Everyone reading this letter needs to start today
with resistance training. It is now a PROVEN way
to make the aging process turn around at the
genetic level within the cell.

And now you know why the role models in my
book “Fit Over 40″ look as if they are 15-20 years
younger than they really are –

http://BestFitnessOver40.com/

Genetically, they ‘are’ younger than their calendar
age.

Isn’t that incredible?

 

I also include dozens of ideal gym-based workouts
for intermediate and advanced trainees.

Combined with the nutrition principles I cover, you
can be on your way to “literally” turning back the
genetic clock.

You’ll look better and feel better than you ever
have to boot.

Article by : Mike Geary
Ok, so I had a workout this week where I only had about 20 minutes at the gym because I had to get out of there to make sure I had time to meet an appointment after the workout.

Since I only had 20 minutes, I knew this had to be a super-focused high-intensity workout.

You’ll never believe the SIMPLICITY of this workout, while at the same time, being one of the most intense workouts you could imagine.

No cardio. No sissies for this one!

Here’s what I did for 20-minutes straight:

–Alternated Dumbbell squat & presses with pullups.

That’s it… plain and simple!

So I would do a set of HEAVY dumbbell squat & presses, followed immediately by a set of pullups… then back to the squat & presses, and so on… for 20 minutes… with very little rest in between sets!

This combo works great because you’re working the entire opposite muscle groups for one exercise while you’re resting the muscle groups worked on the opposing exercise.

And you don’t even need a pullup bar to do this super-effective combination. You could alternate the dumbbell squat & presses with bent over dumbbell rows if you don’t have access to pullups, or can’t do pullups.

As simple as this workout sounds — just 2 compound exercises supersetted with each other for 20 minutes straight… it is pretty damn intense if you do it right!

Sometimes, when you have a time restriction on your workout, this helps to assure that you make your work the maximum possible intensity since you know you have a time limit.  Although I don’t do this style of workout all of the time, it is a nice challenging variation to keep the workouts fresh and keep the results coming.

Give it a try sometime if you’re strapped for time and need a good idea for high intensity!

Article by: Luella May, citizen journalist

(NaturalNews) A growing body of evidence is proving that one of our most popular and delicious fruits is also one of the healthiest – dark grapes. Among the many benefits of dark grapes are protection against asthma, migraine, constipation, indigestion, fatigue, kidney disorders, macular degeneration, cataracts, high cholesterol, edema, and antibacterial activity. Perhaps the most exciting news about dark grapes is their ability to protect against age related memory decline and even improve memory.

A study published in the British Journal of Nutrition suggested that dark grape juice may be able to improve memory decline in older adults. In this study, 12 elderly adults with declining memory were divided into two groups. One group was given dark grape juice supplements daily for 12 weeks. The other group was given placebo supplements. At the end of the 12 weeks, tests focusing on memory and cognitive function were administered on the two groups. The group that had taken the dark grape juice supplement showed significant improvement not only in memory, but also in verbal and spatial recall. In addition, studies in laboratory animals have shown not only better performance in maze tests requiring memory skills, but also improved coordination and balance.

The high content of vitamins and minerals in grapes are responsible for their many health benefits. The fruit contains high levels of A, C, and B6, together with folate, calcium, potassium, manganese, zinc, copper, and iron, all the ingredients necessary to maintain a healthy body. Grapes also contain polyphenols which contain antioxidant and anti-inflammatory properties that reduce DNA damage caused by free radicals. Polyphenols have been the focus of research with regard to preventing such conditions as aging, cardiovascular disease, dementia, and even cancer. Recent animal research has indicated that polyphenols found in grape seeds can reduce the development of plaque in the brain that is associated in Alzheimer`s.

Not to be ignored are the grape seeds themselves, which provide added health benefits. Grape seeds are the source of the popular supplement, grapeseed extract. Besides being a powerful antioxidant, grapeseed extract is also anti-allergenic, an antihistamine, and anti-inflammatory. It strengthens blood vessels, aids in circulation, improves skin elasticity, and promotes healthy hair growth. Grapeseed extract contains bioflavonoids which help protect cell membranes and guard against oxidative damage caused by free radicals.

Grapeseed extract, itself, plays many roles in maintaining health. Its anti-aging properties may aid in the reduction of wrinkles. It provides cardiovascular protection by preventing oxidation of lipoproteins, making it more difficult for them to adhere to blood vessel walls. It also strengthens the linings of the arteries, making them less resistant to damage.

Useful in helping to control allergies, the catechins it contains inhibit enzymes involved in forming histamines, reducing the allergic response.

Much ado is being made with regard to the anti-aging properties of trans-resveratrol. Grape skins contain a high content of this compound. Studies done on the administration of trans-resveratrol in yeast, worms, fruit flies, fish, and mice have resulted in increased life spans. Trans-resveratrol may have extraordinary health benefits, including lowering cholesterol LDL levels and reducing cardiovascular disease. Laboratory studies reported in the December 9, 2009 issue of the Proceedings of the National Academy of Sciences reported that trans-resveratrol is estrogenic, activating expression of artificially introduced “reporter” genes and naturally occurring estrogen-regulated genes in human cultured cells.

In addition to having many health benefits, grapes make a great tasting and nutritious snack.

Check out this Organic whole supplement that includes grapes and 29 other powerful fruits:  http://www.livewholefoodhealth.com

http://healthmad.com/health/will-dr…
http://www.umm.edu/altmed/articles/…
http://www.ncbi.nlm.nih.gov/pubmed/…
http://lpi.oregonstate.edu/infocent…
http://www.sciencedaily.com/release…

 

Article by: David Gutierrez, staff writer

(NaturalNews) Tai Chi can reduce pain and improve function in people who suffer from osteoarthritis of the knee, according to a study conducted by researchers from Tufts University and published in the journal Arthritis Care and Research.

Tai Chi is a traditional form of Chinese exercise that involves slow, rhythmic movements. The study was funded by the National Center for Complementary and Alternative Medicine.

Researchers conducted the study on 40 people over the age of 55 who were suffering from arthritis of the knee. Half the participants were assigned to either a twice-a-week Tai Chi class, while half were assigned to a twice-a-week general wellness and stretching class. All participants were instructed to repeat their Tai Chi or stretching exercises at home for 20 minutes per day. At the beginning and end of the study, they filled out questionnaires about their pain, mental state, quality of life and other health-related information.

All exercises used in the study were designed to avoid aggravating arthritis of the knee.

After 12 weeks, participants in the Tai Chi group reported a 75 percent reduction in pain and a 72 percent increase in their ability to perform daily tasks, such as climbing stairs. These numbers were significantly higher than those of the control group. Participants in the Tai Chi group also reported significantly less depression and better health than patients in the control group.

Thirty-six weeks after the conclusion of the study, fewer than half of the participants were still doing the exercises they had been assigned. By this time, there was little difference in pain, ability to perform daily tasks, or other health measures between the two groups. People who had been in the Tai Chi group still had significantly lower depression scores than people who had been in the stretching group, however.

Osteoarthritis patients seeking to try Tai Chi should be sure to inform their instructors about their arthritis or other health conditions.

Sources for this story include: www.guardian.co.uk.

Article by:Heidi Fagley, citizen journalist

(NaturalNews) Blood pressure is the force exerted by blood pushing against the walls of one’s arteries. If the pressure rises significantly and remains there for an extended period of time, it can cause damage to the body. Lucky for us, one of the most common vegetables we use today – celery – with its stringy stems and crisp texture provides a natural way to lower blood pressure. It decreases a potentially dangerous situation without the risk of possible side effects that might accompany prescribed medication.

A blood pressure reading is measured by two numbers. The top number referred to as systolic is the measure of pressure the blood exerts while the heart is beating. The lower number, diastolic, is the measure of pressure the blood exerts while the heart is relaxed. The suggested optimal blood pressure is 120/80.

Just how could celery juice affect this measurement? This versatile veggie contains active compounds named phthalides. These compounds provide health benefits by naturally relaxing the muscles in and around the walls of the arteries which cause those vessels to dilate, creating more space inside the arteries that permits the blood to flow at a lower pressure. Phthalides also have been reported to lower blood pressure and promote a healthy circulatory system by reducing what are known as stress hormones. This biennial vegetable also contains high amounts of magnesium, potassium, and calcium. The beneficial effect of these minerals in celery serves to calm the nervous system, automatically counterbalancing stress levels.

Although Hippocrates (a Greek physician considered the Father of Medicine, c. 460 BC – c. 377 BC) prescribed the juice of this leafy-topped stalk to patients suffering from nervous tension and although Chinese medicine has long recognized celery juice to reduce high blood pressure, only recently has it been studied in the Western world. The University of Chicago Medical Center (UCMC) is credited with one of the first studies of celery’s effects on blood pressure. In one instance, the father of a scientist at UCMC experienced a drop in his blood pressure from 158/96 to 118/82 after just one week of eating about four stalks a day.

To test this theory, a physician at the Whitaker Wellness Center and her father both drank celery juice for thirty days, mixing it with a little orange juice to camouflage the slightly bitter taste of juiced celery. Their results? The father’s systolic level dropped from 148 to 128, and the physician’s went from 120 to 105.

Including this most nutritious juice as a part of a healthy diet and lifestyle just may help keep the risks of high blood pressure from ever becoming an issue.

http://www.vaughns-1-pagers.com/med…
http://www.whfoods.com/genpage.php?…
http://www.lifeclinic.com/focus/blo…
http://www.watercure2.org/high_bloo…
http://www.ktradionetwork.com/tag/c…
http://www.answers.com/topic/hippoc…
http://www.ehow.com/about_5412344_c…

Stay Healthy and Lose Weight with the Health Benefits of Grapefruits

Aricle by :Maddie Ellison, citizen journalist
(NaturalNews) Grapefruits have been around since the 18th century when they were discovered in Barbados. Botanists think the grapefruit is the result of natural cross breading between the orange and the pomelo. While their origin may not be fully understood one thing is certain: grapefruits are one of the healthiest foods on the planet. They contain high amounts of vitamins and minerals and researchers are continuously adding to grapefruit’s long list of health benefits.

Grapefruits are an excellent source of vitamin C. Vitamin C helps to support the immune system and can help reduce cold symptoms or the severity of the cold symptoms. Vitamin C may also reduce the severity of asthma, osteoarthritis and rheumatoid arthritis. Researchers have shown that eating fruits and vegetables high in vitamin C can reduce your risk of heart disease, stroke and cancer.

Grapefruits not only contain high amounts of vitamin C, but they also contain large amounts of potassium, vitamin A, and Fiber. Grapefruit contains pectin which is a soluble fiber that has been shown to lower cholesterol and slow the buildup of plaque on the inside walls of blood vessels. Ruby red grapefruit juice also contains lycopene which helps prevent LDL (bad cholesterol) from damaging artery walls. Drinking the juice will give you all of the vitamins and minerals that the actual fruit does but it doesn’t contain the fiber.

A study published in the British Journal of Nutrition showed that drinking 2-4 cups daily of grapefruit, apple or orange juice reduced the risk of developing kidney stones. Drinking grapefruit juice is also an excellent way to detoxify the liver.

Another study that was published in the Journal of Nutritional Biochemistry shows that grapefruits help repair damaged DNA in human prostate cancer cells. Prostate cancer is the most commonly diagnosed cancer in men in the United States. The older men become the more times their cells divide. The more times their cells divide, the greater the chance of their DNA mutating. Grapefruits help the body repair the damaged DNA and protect the body from developing cancer.

Not only can grapefruits keep you healthy, they can also help you lose weight. Research led by Dr. Ken Fujioka from the Nutrition and Metabolic Research Center at Scripps Clinic in California, has shown that people can lose weight eating grapefruits or drinking its juice. In a 12 week study, 100 participants ate what they normally ate each day and only slightly increased the amount of time they exercised. The participants were divided into three groups: one group drank 6 ounces of grapefruit juice before meals, one group ate half a grapefruit before meals, and one group did not eat or drink grapefruit juice. On average, the participants who ate grapefruit or drank grapefruit juice lost nearly 4 pounds, with many losing more than 10 pounds.

Grapefruits are a great way to improve your health and lose weight. They have been a popular diet food for a long time and research has proven they are effective at helping you lose weight and improve your health.

Resources
http://www.juicing-for-health.com/h…
http://www.whfoods.com/genpage.php?…
http://www.medicalnewstoday.com/art…

 

Article By: Kevin Rail has worked in the fitness industry since 2001 and has been writing since 2004

Loose skin is a circumstance of loosing a lot of weight in a short amount of time. The most common areas where loose skin is seen is the stomach, arms and upper legs, although it can appear in other areas as well. Various easy exercises can be used to build muscle under the skin that can make it more taut.

Lunges

Walking lunges are an exercise that can tone the muscles in the thighs, glutes and hamstrings. To do these, take a long step forward with your left foot. Lower your body down in this staggered position until your front knee is bent 90 degrees and your back knee is about 2 inches off the ground. Stand back up and step forward with your right foot and follow the same procedure. Take 12 to 15 steps with each foot and do 4 to 6 sets. Make sure to keep your back completely straight when you are lunging and do not let your front knee go past your ankle. To add some resistance, hold on to dumbbells.

Squats

Doing squats is another leg exercise that puts more emphasis on the front of your thighs and glutes. To do these, stand with your feet about shoulder-width apart. Lower your body down by bending your knees. Go until your thighs are about parallel to the ground, then squat back up. As with lunges, keep your back straight and do not allow your knees to go past your ankles. You can also place dumbbells across your shoulders with your arms in a criss-cross pattern to add more resistance. Do 12 to 15 reps and 4 to 6 sets.

Tricep Kickbacks

Tricep kickbacks are done with a light dumbbell and they work the back of the upper arms. To do these, place your right knee on a bench with your left foot planted on the ground behind you. Bend over until your back is about parallel to the floor and hold the dumbbell in your right hand. Keep your upper arm tight against your body and let your elbow bend 90 degrees so the weight is being held down. Extend your arm straight back and squeeze for a second. Slowly lower the weight back to the starting position. Do 12 to 15 reps, switch sides and do 4 to 6 sets.

Bicep Curls

Bicep curls are done to work the muscles on the front of the arm. To do these, stand with your feet about shoulder-width apart with dumbbells in your hands and your palms facing inward. Curl the dumbbells straight up and twist your little fingers in at the top of the movement. Lower them back down, do 12 to 15 reps and 4 to 6 sets.

Crunches

A stomach crunch is an ab exercise that can be done on a stability ball to increase the intensity and recruit more muscle fibers. First, come on to the ball on your back. Roll backwards until your head and shoulders come off the ball. When this happens, keep your abs contracted to hold yourself in a straight line. Place your hands on the sides of your head and curl your body up in the air. Squeeze your abs and hold for a second, then lower yourself back to the starting point. Do 12 to 15 reps and 4 to 6 sets.

Planks

Planks are an isometric exercise that works the abdominal muscles. To do these, come on to your stomach with your hands directly under your shoulders. Come on to your forearms and place your toes on the ground. Your back should be straight and your toes and forearms should be the only thing touching the ground. Hold for 20 to 30 seconds and release. Do 4 to 6 sets. If you feel these are too easy, place your hands on the ground instead of your forearms.